Vital Stats

My diet remains consistent all year round with the exception of slight tweaks 2-3 weeks out for photo shoots and various events. I'm lucky, because I simply love to eat healthy foods.

If I am going to cheat, fajitas are a great meal, especially if I get corn tortillas instead of flour and leave out the cheese and sour cream. Another example cheat would be home-made pizzas. I make them with gluten-free wheat tortillas, lots of veggies, a little pesto or a light red sauce for the base, fresh unprocessed mozzarella cheese, and a lean protein like chicken or turkey. These pizzas make for a tasty and healthy cheat meal.

I love to eat out, which can be risky. The simple solution to restaurant dining is to simply ask. Most restaurants want to make you happy, so just ask them to hold the oil or butter, leave the dressing on the side, or set the cheese aside for the next guy.

I try to drink about a gallon of water every day and I do not drink any sort of soft drinks. Rarely do I drink sports drinks. What about my alcohol consumption? During a normal week I will have a couple of drinks once per week, unless there is a special occasion for which I will drink more.

I am not paleo or gluten free; I simply follow a plan that works for me and keeps me reaching for my goals.

Brian Casad tries to keep his diet consistent year round with protein rich meals and plenty of vegetables.

Brian's 7-Day Nutritional Regimen

MONDAY

With:

What Is Kombucha?

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Brian says: "For my morning protein intake I use casein, because it has a slower absorption rate. I tend to do my cardio in the morning and weights in the afternoon so the slower absorption has time to process before my workout."

Brian says: "Rotating my healthy fats helps add variation to my diet. Since I do not consume a high fat diet, I use these healthy fats to help in lubrication of my joints because I like to lift heavy—who doesn't?"

Brian says: "I consume spinach and colorful vegetables; they're rich in iron, vitamins, beta-carotene, and high in fiber. They may aid in the digestion process, blood circulation, and also weight loss."

SUNDAY: EAT TO FULL-URE

No set serving size

No set serving size

Brian says: "Sundays are kind of a cheat day for me, and this has been my Sunday evening meal for the past couple of weeks. I know it doesn't look like a cheat meal, but it satisfies me. I do not limit my intake. I simply eat until I am full. This is considered my energy booster to start my Mondays right, because my Mondays are leg days!"

Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.